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The Warrior Diet Natures Ultimate Secret for Burning Fat, Igniting Energy and Boosting Brain Power - Hardcover Edition

$26.95

Discover the ancient survival skill of hunters and warriors—controlled cycles of "undereating" and "overeating"— and how this secret rewards you with amazing advantages in every aspect of life and love "Women everywhere are raving about the super-effective warrior diet—eating lightly during the day, feasting after dark and losing weight at record speeds." —Woman's World FIRST FOR WOMEN Magazine Votes THE WARRIOR DIET Their "# ONE Slim-Down Miracle of 2002—Our Pick for Best of the Best." Over 150 photographs and illustrations (hardcover) "I believe The Warrior Diet will create a revolution in people's lives— a renaissance of the spirit of raw living. It covers all aspects of life…with a clearly defined diet that I find to be as effective for women as it is for men." —HARVEY DIAMOND, author of world bestseller Fit For Life Get Potent and Powerful— When You Unleash the Power of Instinctual Eating The Warrior Diet presents a brilliant synthesis of modern scientific research and ancient time-tested secrets for reducing body fat, gaining energy, getting stronger and looking younger. Our problem, according to Ori Hofmekler, is that we have lost touch with the natural wisdom of our instinctual drives. We have become the slaves of our own creature comforts. The result: ill-advised eating and lifestyle habits that leave us vulnerable to all manner of disease—not to mention unwanted flab, premature wrinkling and a sagging, weak, unattractive body. The first step is to break the chains of our current eating habits. The Warrior Diet proves that humans are at their energetic, physical, mental and passionate best when they "undereat" during the day and "overeat" at night. Once you master this essential eating cycle, a new life of explosive vigor, good looks and vitality will be yours for the taking. Not just a diet, but a whole way of life, The Warrior Diet encourages us to seize back the pleasures of being alive—from the most refined to the wild and raw. The Warrior Diet is practical, tested, and based in commonsense. Expect results! "An original, distinctive, and highly satisfying diet plan, The Warrior Diet is meant especially for those who pursue an active lifestyle." —Midwest Book Review "Ori Hofmekler's program challenges and guides each of us to fully reclaim for ourselves the strength, sinew, energy and spirit that humans have always been meant to possess." —Experience Life Magazine Awaken the Warrior Within "Rare in books about foods, there is wisdom in the pages of The Warrior Diet...Ori knows the techniques, but he shows you a possibility—a platform for living your life as well… The Warrior Diet is a book that talks to all of you—the whole person hidden inside." —Udo Erasmus, author of Fats That Heal, Fats That Kill A Very Valuable Weapon in the Personal Arsenal of Any Woman "In my quest for a lean, muscular body, I have seen practically every diet and suffered through most of them. It is also my business to help others with their fat loss programs. I am supremely skeptical of any eating plan or "diet" book that can't tell me how and why it works in simple language. Ori Hofmekler's The Warrior Diet does just this, with a logical, readable approach that provides grounding for his claims and never asks the reader to take a leap of faith. The Warrior Diet can be a very valuable weapon in the personal arsenal of any woman." —DC Maxwell, 2-time Women's Brazilian Jiu-Jitsu World Champion, Owner, Maxercise Sports/Fitness Training Center A Must-Read for the Nutrition and Training Enthusiast "Having met Ori on several occasions, I can certainly attest that he is the living proof that his system works…The Warrior Diet is a must read for the nutrition and training enthusiast who whishes to expand his horizons." —Charles Poliquin, author of The Poliquin Principles and Modern Trends in Strength Training, Three-Time Canadian Olympic Strength Coach About the Author Ori Hofmekler is a modern Renaissance man whose life has been driven by two passions: art and sports. Hofmekler's formative experience as a young man with the Israeli Special Forces, prompted a lifetime's interest in diets and fitness regimes that would optimize his physical and mental performance. After the army, Ori attended the Bezalel Academy of Art and the Hebrew University, where he studied art and philosophy and received a degree in Human Sciences. A world-renowned painter, best known for his controversial political satire, Ori's work has been featured in magazines worldwide, including Time, Newsweek, Rolling Stone, People, The New Republic as well as Penthouse where he was a monthly columnist for 17 years and Health Editor from 1998-2000. Ori has published two books of political art, Hofmekler's People, and Hofmekler's Gallery. As founder, Editor-In-Chief, and Publisher of Mind & Muscle Power, a national men's health and fitness magazine, Ori introduced his Warrior Diet to the public in a monthly column—to immediate acclaim from readers and professionals in the health industry alike.

lift a weight from the ground, keeping your back straight and head up), clean-and-jerks (in which you explode up from a squat position) and military presses (in which you press the weight overhead from a seated position). Others, such as the windmill, the one-arm swing and the Turkish "Get-Up!" -- in which you start on your back, holding the bell above you, and slowly get up, still holding the ball above your head -- are not. "It's the momentum," explains Gunnery Sgt. James A. Coleman, chief instructor at the Marine Corps Martial Arts Center of Excellence at Quantico. "There are more muscles involved in balance and leverage with the kettlebell; you work every muscle just keeping them up." The 34-year-old career Marine, a powerlifter who has set four U.S. armed forces records, says he has seen a big difference since introducing kettlebells into his training: "Everything has jumped up: my power -- I've increased my squats by 100 pounds -- and my endurance has more than doubled. It's easy to see why they're popular here at the center." A caveat: Swinging a 53-pound cannonball-shaped weight over your head can be a hazardous proposition. Rippe, who advises novices to consult with a trainer before trying them, uses her own checklist to see if clients are kettlebell-worthy; to qualify, they must be able to perform basic pull-ups and dead lifts, have good core and lower back strength and possess good coordination. Walt Thompson, a professor of kinesiology and health at Georgia State University in Atlanta and a fellow with the American College of Sports Medicine, advises caution. "I can see the appeal," says Thompson. "But ouch! These weights are clearly for those with a good sense of balance and coordination. Otherwise, I'd advise a helmet. This would take a high level of fitness at the start." -- Wendi Kaufman Table of Contents Section One The History of the Russian Kettlebell—How and Why a Low-Tech Ball of Iron Became the National Choice for Super-Tech Results Vodka, pickle juice, kettlebell lifting, and other Russian pastimes The origins and nature of the girya….the favorite toy of legendary Russian supermen—stories to get strong by. ‘The working class sport’ The first official kettlebell competition…. Poods—an old Russian weight measure….standard weights for competition….how Pavel earned his national ranking. Finally: Xtreme all around fitness! Why Soviet science considers kettlebells to be one of the best tools for all around physical development….Voropayev’s study…. Lesgaft Physical Culture Institute validates KB’s for general strength, strength endurance, general endurance, work capacity and balance. Kettlebells in the Red Army The Red Army catches on…. every Russian military unit equipped with K-bells…. KB’s a favorite for the Russian Navy….the perfect physical conditioning for military personnel….the vital combination of strength and endurance….Girevoy sport delivers unparalleled cardio benefits….why Spetznaz personnel owe much of their wiry strength, explosive agility, and stamina to kettlebells….Soviet armed forces manual declares kettlebell exercises to be "one of the most effective means of strength development". Section Two Special Applications—How The Russian Kettlebell Can Dramatically Enhance Your Chosen Endeavor Kettlebells for combat sports Russian wrestlers do lion’s share of conditioning with kettlebells…. ballistic drills have highly specific applications for wrestling…. extreme cardio action is another reason…. Why KB one arm snatches work better than Hindu squats….KB’s strengthen respiratory muscles…. Laputin’s special breathing shrug….KB’s for powerful wrists…. boxers appreciate newfound ability to keep on punching….KB’s reduce shoulder injuries…. develop the ability to absorb ballistic shocks….build serious tendons and ligaments in wrists, elbows, shoulders, and back—with power to match….why kettlebell drills are better than plyometrics as a tool for developing power…. KB’s a better choice for most than barbell Olympic lifts….KB throwing for better punching power….KB’s the tool of choice for rough sports. Why Russian lifters train with kettlebells Famous Soviet weightlifters start Olympic careers with KB’s…. Olympic weightlifters add KB’s for spectacular gains in shoulder and hip flexibility….excellent also for swings, laterals, rowing and throwing-related movements….for developing quickness…. Rodionov’s amazing drills for super leg-strength…. the one-legged kettlebell front squat…. KB’s a fine tool for overloading…. working up to a kettlebell Sots press…. overhead kettlebell squats unmatchable in promoting hip and lower back flexibility for powerlifters…. incorporating KB’s as complex training…. Dr. Fred Hatfield’s recommendations…. plugging KB’s into Steve Wilson’s radical deadlift routine. Get huge with kettlebells—if you wish Why the girya is superior to the dumbbell or barbell, for arm and chest training…. the secret behind Pyotr Kryloff’s massive pecs….why Giryas are superior for shoulder development….how to gain muscle size doing KB J&J’s…. repetition one arm snatches for bulking up your back, shoulders, and biceps…. incorporating KB’s into drop sets—for greater mass and vascularity…. using KB’s for extra pullup and dip resistance. Kettlebells for arm-wrestlers World champion arm wrestler gives KB’s two thumbs up…. why the kettlebell is one of the best grip and forearm developers in existence…. Rodionov’s KB drills for wrist and finger strength. Getting younger and healthier with kettlebells The amazing health benefits of KB training….Doctor Krayevskiy’s 20-year age-reversal…. Vasiliy Kubanov’s leap from disability to a national KB ranking…. successful rehabilitation of hopeless back injuries with kettlebells…. Valentin Dikul—from broken back to All Time Historic Deadlift of 460kg, thanks to KB’s…. why KB’s can be highly beneficial for your joints. How kettlebells melt fat and build a powerful heart—without the dishonor of dieting and aerobics Len Schwartz’s research on the training benefits of Panaerobic® exercise….. spectacular fat loss….enhanced metabolism….increased growth hormone….a remarkable decrease in heart rates….the safety of a slower-beating heart. Section Three Doing It—Kettlebell Techniques and Programs for Xtreme Fitness Why Kettlebells? The many reasons to choose K-bells over mainstream equipment and methods…. KBs suitable for men and women young and old…. perfect for military, law enforcement and athletic teams…. Giryas—a ‘working class’ answer to weightlifting and plyometrics….a logical choice for any sport…. outstanding grip developers…. promoting shoulder and hip flexibility….best bet for building best-at-show muscles…. highly effective for strengthening the connective tissues….fixing bad backs….cheap and virtually indestructible….promotes genuine ‘all-around fitness’ —strength, explosiveness, flexibility, endurance, and fat loss. The program minimum The one arm snatch…. the bent press…. Bob Hoffman’s recommendations….get ready to wrestle a bear. The Russian Kettlebell Challenge workout: the program-maximum Trofim Lomakin’s animal instinct for the load—one way to win….Yuri Vlasov’s mathematical modeling—another way to win….Pavel’s own free style program….the top ten Russian Kettlebell Challenge training guidelines….how often and how long to train…. The secret key to successful frequent training…. THE most effective tool of strength development….difficulty and intensity variation…. Hermann Goerner’s kettlebell workout….the power of the "ladder"…. how to add Power to the People! and other drills to your kettlebell regimen…. High motor density and fatigue specificity….the spacing hypothesis….why not to train to failure…. the ‘rep ladder’—another Russian Special Forces favorite….tempo variation. The kettlebell drills Explode! Swing/snatch pull "If you have time on your schedule for only one back exercise, make it this one…" mastering the two-arm swing….the one arm swing….the importance of stretching. Clean The importance of neutral wrist alignment for all the KB drills…. the key to efficient and painless shock absorption…. making the clean tougher….the pure evil of the two K-bells clean…. seated hang cleans, for gorilla traps and shoulders…. Snatch The one-arm snatch—Tsar of kettlebell lifts…. how to add misery to your snatches. Under the leg pass A favorite of the Russian military—and great for the midsection. Jerk, Clean & Jerk George Hackenschmidt’s advice on the one-arm jerk….or try this for double brutality. Jump shrug Grind! Military press How to add and maximize tension for greater power tension….bracing….a lesson from Houdini….how to get the most out of your press, while putting the least amount of distress on your shoulder…. Starling’s Law….the extensor reflex….why you do need to lock out. One hundred ways to cook the military press The negative press….the ‘powerlifter’s secret weapon for maximal results in your lifts….why to lift what you can’t lift…. the graduated press….how to get more out of a ‘light’ weight…. the two-kettlebells press….the ‘two steps forward/one step back’ technique for building strength and muscle mass….the ‘waiter press’ for strict and perfect pressing skill…. the elbow raise to strengthen your shoulders for pressing Floor pullover and press Great for working your pecs. Good morning stretch Favored by Russian weightlifters, for spectacular hamstring flexibility and hip strength. Windmill An unreal drill for a powerful and flexible waist, back, and hips. Side press A potent mix of the windmill and the military press—"one of the best builders of the shoulders and upper back." Hoffman’s how-to….a long lost secret that enables you to train the lats with a pressing movement—and increase your poundages on all presses. Bent press A favorite lift of Eugene Sandow’s—and The Evil One…. why the best-built men in history have been bent pressers….leads to proficiency in all other lifts….how to simultaneously use every muscle in your body…. A superhuman stunt by old timer Batta…. the ‘two hands anyhow’—not for the faint of heart. A Brazilian Jiu Jitsu champion’s personal kettlebell program Steve Maxwell, Senior World Brazilian Jiu Jitsu Champion….personal trainer extraordinaire….master-maker of the super-powerful, combat fitness cocktail…. Workout #1…. Workout #2. Section Four Classic Kettlebell Programs from Mother Russia The official Soviet weightlifting textbook girevoy sport system of training How to begin…. the importance of full range of motion and correct breathing…. preparing for competition-level…. Falameyev’s unique method for teaching a greenhorn his way around a kettlebell. The Weightlifting Yearbook girevoy sport programs Voropayev’s unique routines and innovative changes in K-bell training methodology….a new way of measuring training intensity…. easing the coach’s job of charting out programs for sportsmen of different qualifications…. tempo variation into kettlebell lifting…. Pre-competition Weekly Training Plans for 80kg II and 80kg I Razryad Girevik. Three official armed forces girevoy sport programs Three weekly practices…. Armed Forces Kettlebell Drill Complex #’s1, 2 & 3…. using the tonnage system favored by Russian weightlifters….how to increase difficulty….individualizing and monitoring for overtraining. Group training with kettlebells—Red Army style Clear-cut recommendations on group kettlebell training. Xtreme kettlebell training—Russian Navy SEAL style Performing snatches and other explosive kettlebell drills under water….pseudo-isokinetic resistance….depth variation….how to make your muscle fibers blast into action faster than ever….the release technique. Appendix The official Girevoy Sport ranking system….the official armed forces kettlebell lifting rules….the further evolution of kettlebell lifting.